Happy April DNR Hooligans!! Our in house PT, Jen Attkisson is offering treatment and assessment specials for the month of April to current CrossFit DNR members! Email her today to set up your appointment! A bunch of your fellow athletes have already had appointments with her so if you have questions, ask!

Freedom WOD Classes

Warm Up:
3 Rounds
10 Kip Swings
10 Squat Cleans Unloaded Bar/PVC Pipe

Mid Line Strength:
8 Min Rotating Tabata
Hollow Body Flutter Kicks
Plank Hand Walks (hands to forearms and back)

Barbell Technique Review + Strength:
Technique followed by
Clean High Pulls from floor
3×5

Metcon:
5 Rounds
10 Power Cleans 115/75
10 Bar Facing Burpees
10 TTB

Elite Competition Class

1. CrossFit Totals
Back Squats
Strict Press
Deadlift

2. Conditioning
For time:
30 Cal Row
30 Thrusters 115/75 lbs
30 Chest-to-Bar Pull-Ups